WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Alternating Bird Dogs

10 Alternating Squat Hold + Reach Overhead

5 Power Snatch

Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a barbell.

1b) 10:00 – 19:00 – Every 3:00 x 3 sets:

10/side Banded RNT Reverse Lunge

20 Russian Kettlebell Swings

Remaining time Calories Ski/Bike/Row

Take your time on the Lunges. If you’re loading them, load with a Dumbbell or Kettlebell in the Goblet position. Swings focus on good Hamstring loading and really be aggressive with your hip snap. Spend whatever remaining time left in the round on the machine.

1c) 20:00 – 29:00 – Every 1:00 x 9 sets:

Set 1 – 8 Sumo Stance Kettlebell Deadlifts @ Tempo 0.1.3

Set 2 – 10 Prone Medball Hamstring Curls

Alternate between the two movements on the minute. For the Sumo Deadlifts really focus on establishing a good wide stance and really holding yourself to that 3 second lower. Hamstring Curls focus on positioning over loading.

1d) 34:00 – 45:00 – 11 minute AMRAP:

30 Wall Balls

20 Ring Rows

10 Calories Ski/Bike/Row

Scale as needed.

Accessory:

2) Monostructural Conditioning – Bike Erg: 2 sets @ Moderate Tempo of 1 minute @ Each Damper Setting

Goal stimulus here is to have a pace that you’re looking to hold for the entire 20 minutes and learning what that pace feels like at each damper setting. This is a good way also for you as an athlete to figure out where you are most efficient, where you feel most powerful for efforts that are longer and sustained.

3) Secondary Met-con – Every 4:00 x 4 sets:

21 Overhead Lunges 95/65

15 Chest-to-bar Pull-ups

9 Calories Assault Bike

Stimulus we’re after is unbroken movements across the board and for all sets. You shouldn’t be pushing movements to failure or max effort capacity. Scale volume/movements as needed.

4) Gymastics – Wall Facing Strict Handstand Push-ups: 4 sets of 5-10 reps

Rest 2-3 minutes between sets. Add a deficit or weight vest if this is an easy movement pattern for you.

5) Trunk – D-Ball Hold: 4 sets of 1 minute

Rest 1 minute between sets. Load as heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE